We have all experienced how a bad night’s sleep can negatively impact our day – we feel more tired and sluggish and find ourselves in a bad mood and unable to focus. It is recommended that adults get at least 7 to 9 hours a night of quality sleep. However, only 56% of adults in the US get 7-8 hours sleep and 36% get 6 hours or less.
In our modern society, it is common to associate a lack of sleep with productivity and mental strength. Sleep is often not prioritised, with people trying to ‘hack’ sleep with stimulants such as caffeine or timed ‘micro-naps’. When exploring the implications of poor sleep, it is clear that prioritising sleep is incredibly important for both physical and mental well-being and is vital for productivity at work and at home.
What are the implications of poor sleep?
During sleep, the body is able to slow down and restore itself; repairing tissue, regenerating cells, adjusting metabolism and hormones as well as consolidating memories and processing facts and emotions from the day. It also affects cognitive function, which is related to memory, language, attention and decision making.
With poor sleep, simple tasks such as driving and communicating can be hindered. Insufficient sleep has also been linked to health issues such as cardiovascular risk, diabetes and weight gain. Poor sleep has an impact on insulin sensitivity, metabolic hormones and has also been linked to behaviours such as smoking, alcohol use and sedentary lifestyle. In terms of mental health, poor sleep has been shown to be related to depression and anxiety.
Sleep and Productivity
In order to reframe the idea of sleep as an investment of time to enhance productivity rather than hinder it, it is important to highlight that those who sleep less are actually less productive than those who prioritise sleep.
Work
In the work place, poor sleep has been associated with poor work performance and even absence at work. In comparison to those sleeping 7-8 hours per night, those sleeping 4 hours or less reported 29% more productivity loss and those sleeping 9 hours or more reported 24% more productivity loss. Lack of sleep can result in decreased focus and slow response times which can affect the ability to communicate and perform tasks efficiently, leading to mistakes and errors in work. Slow reactions can be even more crucial in jobs like truck-driving and first-responders or doctors.
Home
Balancing work and home life can be difficult at the best of times but poor sleep can significantly impact work performance and in turn impact time spent at home and energy to complete household chores and sufficient childcare.
Mood
Poor mood is also a product of being under-slept, making people more irritable and easily angered. In stressful situations, emotions can be amplified, creating more impulsive behaviours and workplace and family tension which leads to decreased productivity and more stress.
How to improve poor sleep
Routine
Creating a nighttime routine is essential for the body to become accustomed to a regular sleeping pattern. This means making a habit of going to bed and waking up at the same time each day.
Comfort
Make your bed a safe haven that is inviting after a long day. Keep the bedroom cool and exposed to minimal light at bedtime for a more comfortable and uninterrupted sleep.
Preparation
It is recommended to avoid caffeine in the afternoon. Even for those who are regular coffee drinkers, caffeine could still be keeping you up at night. Avoid bright screens before bedtime; stay off your phone for the hour before you go to bed to relax more easily.
Sleep aids
There are many sleep aids available today. This can include using soothing sounds such as rainfall or listening to podcasts or meditations to fall asleep to. There are also sleep apps and trackers available to identify potential issues and patterns within your sleep.
Remedies
Lavender is a common remedy for relaxation, easing stress and promoting drowsiness. A few drops lavender essential oil in a diffuser or on your pillow can be an effective aromatherapy method for sleep. Herbal teas such as camomile and low caffeine green tea can also help to provide calm before sleep.